Cycling for Fit Life

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Cycling for Weight Loss Ride Your Bike; Lose Some Weight Eliminating Roadblocks to Weight Loss If weight loss is your objective, cycling can be very beneficial. A gradual weight loss of approximately one pound a week is a wise goal. Gradual weight loss helps to maintain muscle tissue (remember sitting on the couch burning calories?) and will greatly increase your chance of long term success. People who lose a great deal of weight quickly, often through deprivation-type diets, are very likely to regain the pounds within the first year. Eliminating or burning 3500 calories will result in a weight loss of one pound. Assuming that you burn approximately 500 calories on a one hour bicycle ride, a daily ride would equal a one pound weight loss after just one week! One side note about lifestyle changes: they are best made one at a time. If daily physical activity is a new part of your life, deny the urge to make too many other changes until the daily activity is established. Oftentimes people attempt to reform themselves in dramatic and unrealistic ways and the outcome is doomed for failure. (Consider some of your past New Years resolutions.) In other words, it is probably not a good idea to start exercising, give up sugar, caffeine and cigarettes all at the same time. Better Eating = Better Cycling = Better Body Whole Foods for Weight Loss Basic Nutrition for Better Biking Once you have established a regular cycling routine and are reaping the benefits of feeling stronger and healthier, you may want to make somesmall dietary changes. The key to a healthy diet is increasing whole foods (fruits, vegetables, whole grains and other foods that are naturally whole and unprocessed) and knocking out the less healthy portions of your diet. Eating a diet rich with fruits, vegetables and whole grainswill support the loss of extra pounds while fueling your body on cycling excursions. In time, cycling will help you to feel stronger, leaner and more positive about your body. If you continue with daily activity and healthful eating, a better body is a sure thing.

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<ul><li> CYCLING FOR FIT LIFE Shri Bheemalingeswaraswamy Adhyayana Kendram www.shribheemalingeswaraswamy.org Shri Bheemalingeswaraswamy Adhyayana Kendram </li> <li> Issued by Shri Bheemalingeswaraswamy Adhyayana Kendram www.shribheemalingeswaraswamy.org Suggestions sbsdevastanams@gmail.com Public Interest @2014-2015 Shri Bheemalingeswaraswamy Adhyayana Kendram www.shribheemalingeswaraswamy.org </li> <li> Why Bike? Top 5 Reasons to Ride Lots of people ride bikes for lots of different reasons. Here are the top five reasons why you should be out there too. 1. For Your Body Riding a bike offers many health benefits. Here are just a few: increased cardiovascular fitness increased strength increased balance and flexibility increased endurance and stamina increased calories burned It can be done by people of all ages, from childhood up even through the adult years when achy joints don't allow for more stressful exercise like jogging. 2. For Your State of Mind Riding a bike is a proven stress releaser. Regardless of if you are riding purely for pleasure or for a specific purpose, you will arrive at your destination feeling relaxed, energized and happier about the world and yourself. Plus, being out on your bike is just flat-out fun. The more time you spend on two wheels, the harder it is to take yourself too seriously. 3. For Your Community Being out on your bike is good for the people around you as well. You are able to go the places you want to go and yet put one less car on the road. You dont bring with you the noise that a car generates and are actually able to interaction with people as you move. From my bike I can wave to a neighbor, say hi to a kid, smell someones dinner cooking and be a warm and friendly human presence on the streets. Also, not insignificant: operating a bicycling does not harm the environment. There is no polluting exhaust released, no oil or gas consumed. And the energy and materials used to manufacture one automobile could be used to created a hundred bikes. 4. For Convenience There is an undeniable convenience factor youll discover when riding a bike. Front row parking spaces are guaranteed no matter where you go. Traffic jams are also irrelevant. Though cars will certainly make better time on long trips, youll find for many short trips or through heavy traffic, you can travel just as fast or faster on your bike. Have you ever been to a massive festival or concert in a park somewhere, the type of event that draws so many people that just getting there is a problem? Going in on a bike is a perfect Shri Bheemalingeswaraswamy Adhyayana Kendram www.shribheemalingeswaraswamy.org </li> <li> solution. Zip in, zip out. You dont have to get there hours early to get a parking spot or else face parking miles away from the event. And you wont have to wait hours in traffic to get out once its over. 5. For Your Pocketbook It costs between 20 and 30 cents per mile to operate a car, depending on the vehicle. This is based on expenses like gas, oil, maintenance, etc., that go up when you drive more. This figure doesnt include the hidden costs of vehicle ownership like depreciation, taxes, and insurance. These factors make the actual per mile cost to operate a car much higher. When you start multiplying cost per mile to operate a car by the distance you ride, you can easily calculate how much money you save by riding a bike. For example: my daily roundtrip commute is 16 miles. If I do that just twice a week, I will save over $400 in operating costs alone in the course of a year. (16 miles x 2 trips per week x 52 weeks x .25 cents per mile.) And if you would otherwise have to pay for parking, tolls, and the like, dont forget to factor that in too. It can add up quickly. Ride For You When you ride your bike, you are doing a lot of good things, many of which are for the benefit of others. But ultimately, the one who benefits the most is you, through better health, peace of mind, increased confidence and self-reliance, heck, even through a fatter bank account. So for all these reasons, get out there on your bike today. Even if you dont save the world in the process, youll still have fun trying! Bike Your Way to a Better Body Bicycling is a great way to see the outdoors, take in the fresh air, or simply get around town. Its also an efficient way to burn excess calories, shed body fat and improve cardiovascular health. Depending on your body weight and the intensity of your ride, you will probably burn some where between 400 and 500 calories on a one hour bicycling trip. Ride Your Bike; Lose Some Weight Eliminating Roadblocks to Weight Loss Whole Foods for Weight Loss Basic Nutrition for Better Bike Riding The motion of bicycling, especially uphill and high intensity cycling, is a great way to develop muscle and burn fat. As both the large (quadriceps and hamstring) and small (calf) muscles of the legs work, they become stronger and more developed. The beauty of developing more muscle is that it not only makes the body look leaner and stronger, but it raises the resting metabolic rate. The higher your resting metabolic rate, the more calories you burn even at rest. So eight hours after your bike ride, sitting on your couch, youre still burning extra calories! Shri Bheemalingeswaraswamy Adhyayana Kendram www.shribheemalingeswaraswamy.org </li> <li> Bicycling also works to strengthen the core region of the body, the abdominal and back muscles. A strong core is essential for good balance and posture, and beneficial for activities of daily living such as lifting groceries, carrying children and doing yard work. Build a stronger core: Pilates exercises for cyclists Cycling for Weight Loss Ride Your Bike; Lose Some Weight Eliminating Roadblocks to Weight Loss If weight loss is your objective, cycling can be very beneficial. A gradual weight loss of approximately one pound a week is a wise goal. Gradual weight loss helps to maintain muscle tissue (remember sitting on the couch burning calories?) and will greatly increase your chance of long term success. People who lose a great deal of weight quickly, often through deprivationtype diets, are very likely to regain the pounds within the first year. Eliminating or burning 3500 calories will result in a weight loss of one pound. Assuming that you burn approximately 500 calories on a one hour bicycle ride, a daily ride would equal a one pound weight loss after just one week! One side note about lifestyle changes: they are best made one at a time. If daily physical activity is a new part of your life, deny the urge to make too many other changes until the daily activity is established. Oftentimes people attempt to reform themselves in dramatic and unrealistic ways and the outcome is doomed for failure. (Consider some of your past New Years resolutions.) In other words, it is probably not a good idea to start exercising, give up sugar, caffeine and cigarettes all at the same time. Better Eating = Better Cycling = Better Body Whole Foods for Weight Loss Basic Nutrition for Better Biking Once you have established a regular cycling routine and are reaping the benefits of feeling stronger and healthier, you may want to make somesmall dietary changes. The key to a healthy diet is increasing whole foods (fruits, vegetables, whole grains and other foods that are naturally whole and unprocessed) and knocking out the less healthy portions of your diet. Eating a diet rich with fruits, vegetables and whole grainswill support the loss of extra pounds while fueling your body on cycling excursions. In time, cycling will help you to feel stronger, leaner and more positive about your body. If you continue with daily activity and healthful eating, a better body is a sure thing. Shri Bheemalingeswaraswamy Adhyayana Kendram www.shribheemalingeswaraswamy.org </li> <li> Biking for Weight Loss So, youre thinking that its time to lose a few pounds, but youre not sure how to get started. How about dusting off that bike in the garage and taking it out for a spin? Bicycling is ideal for weight loss because it burns a lot of calories. Riding at a moderate speed (12 14 mph) you will burn approximately 235 calories per half hour. Consider cycling for weight loss in a variety of ways. How about these options? Try having a scheduled daily ride of about an hour. Could you ride your bike to and from work or school? If you did this most days of the week and ate a healthy diet, you could easily expect to lose one pound a week. (Related article: How to Get Started in Bike Commuting) Another option is to plan family or group rides a few times a week. Make this a longer ride of a couple hours. Coupled with a healthy diet this would also bring a weight loss of about one pound a week. Plan times throughout your week to fit in a bike ride, such as running errands or visiting a friend. These activities will all add up to calories burned and pounds shed. Plus, they are also just a lot of fun and surprisingly easy way to fit in exercise. When losing weight, this rate of sheding a pound a week or so is about right. Long term success is rarely achieved by crazy crash diets. If you lose more than a pound per week, you are essentially starving yourself, and your body responds accordingly. It tries to save calories wherever possible, and your metabolism will slow and you risk losing muscle tissue. The best way to lose weight and keep it off is by exercising regularly and making healthy food choices. Remember this: food is fuel for your body. To keep your body running at full speed, you need to plan your meals around whole foods with minimal processing. Things like whole grains, fruits, vegetables and lean meats and dairy. The fruits, vegetables and grains will provide needed carbohydrates to fuel your activity, while the lean meats and low fat dairy products will encourage weight loss and provide protein for muscle development. If you are new to healthy eating, search the Internet for healthy recipes or invest in a good cookbook. Basic Nutrition for Better Bike Riding One of the best things about riding your bike is that you get a free pass to eat what you want, right? Well, sort of. You can definitely consume more calories, but the right eating plan will give you energy, help you feel better, fuel your body more efficiently and help you lose weight, if that is your goal. The best eating plan for a cyclist is one that includes plenty of low fat, high carbohydrate foods to provide energy and fluids to offer hydration. While carb is a four letter word to many dieters, they are certainly not the diet-wrecking evil food that some people might lead you to believe. Carbs are your bodys preferred source of energy for cycling. Since you are constantly burning carbs to fuel your cycling as well as daily activities, you must regularly replace them with a high carbohydrate diet. The kind of carbs that give all carbs a bad reputation are those made with simple sugars and refined flours. These offer little nutritional value. Get your fill of carbohydrates through fruits, Shri Bheemalingeswaraswamy Adhyayana Kendram www.shribheemalingeswaraswamy.org </li> <li> vegetables, beans, and whole grain breads, rice and pasta. Round out your diet with lean protein and a small amount of fat. When you eat is almost as important as what you eat. About an hour before a ride, fuel up with a high carbohydrate snack or small meal. Some ideas might be fresh fruit and whole grain toast or a half whole wheat bagel with peanut butter. If your ride is longer than 60 minutes, youll need to refuel with more carbs. Researchers recommend about 30 to 40 grams of carbohydrate each 30 minutes you ride beyond the first 60 minutes. This might be a good time to consider a sports drink or energy bar. Eating a high carb snack or meal within 60 minutes after a lengthy ride is important to replenish your body and prepare you for your next ride. Cyclists must make a conscious effort to drink fluids before, during and after riding to stay hydrated. Becoming dehydrated is one of the worst things that can happen to you and so it is important to be proactive and push lots of fluids, even before you feel thirsty. You'll want to drink at least 8 - 12 ounces of fluid immediately before a ride, another 8 ounces every half hour during a ride, and enough when you're finished to gradually replenish those lost fluids after a ride. Whole Foods for Weight Loss If you want to lose weight or simply feel better by eating healthier, consider the source of what you eat. Do most of your foods come out of a box, bag, or jar or do they still resemble something that grew? The best diets are ones rich in whole foods and which contain few processed foods. A whole food is just what it sounds like a food that you eat whole, just the way nature intended. When foods are processed they are often stripped of nutrients and filled with additives, and so you want to eat things that are as close to their natural state as possible. Fruits and vegetables are perfect examples. You can eat them fresh from the garden, skin and all. Whole grains are healthy because the most nutritious part of the grain is still intact. Good Eating = Good Cycling Eating a diet rich with fruits, vegetables and whole grains will support the loss of extra pounds while fueling your body during those long rides. The vitamins, minerals and phytonutrients in these foods are not only the best for building muscle, but have been shown to protect the body against a variety of chronic diseases including cancer and heart disease. When choosing packaged foods, look for short ingredient lists. The more stuff in your food, the more processed it is. Watch out for words like "enriched" and ingredients that sound like they were created by a mad scientist. It's a safe bet no one went out early this morning and picked an azodicarbonamide from the garden, which is an ingredient (a "dough conditioner") found in a Big Mac bun. Start today by adding a fruit or vegetable to every meal. Keep fresh fruit around and out on the table where it is easy to snack on. We have a bowl of grapes that sit in the center of our kitchen table, and I walk by and pop a few in my mouth each time I pass, just like I used to do Shri Bheemalingeswaraswamy Adhyayana Kendram www.shribheemalingeswaraswamy.org </li> <li> with potato chips. These few tricks make it easy to hit the recommended 5 fruits and vegetables a day and in no time at all, you'll be well on your way to losing weight, feeling better, and having more energy. 30 reasons to take up cycling Whether i...</li></ul>